Fitness 4sets of: 10 Deadlift + 20sec Hollow Rocks Complete 5 rounds for time of: 10 Toes to Bar 8 Hang Power Clean 50/35 300m Run Performance Deadlift 3-3-3-3 TNG Across Complete 3 rounds for time of: 300m Run 2 Rope Climbs 9 Hang Power Snatch 50/35 Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 1000m Row 800m Run 50 Burpees 40 Dumbbell Thrusters 20/12.5 Post time to the whiteboard.
CONTINUE READINGFor Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
CONTINUE READINGFitness Bench Press (Close) 6-6-6-6-6 Complete as many rounds as possible in 12 minutes of: 150m Run 15 Sumo Deadlift High Pull 42.5/30 150m Run 15 Pull Ups Performance Press 1-1-1-1-1-1 Across For Time: 500m Run 30 Box Jumps 30/24 30 Front Rack Lunges 60/40 500m Run Post load and scores to the whiteboard.
CONTINUE READINGComplete 4 rounds of: 500m Run 15 Overhead Squats 45/30 20 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 Complete 4 rounds for time of: 8 Burpees 8 Hang Power Cleans 50/35 300m Run Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 3 rounds for time of: 400m Run 10 Dumbbell Thrusters 25/15 5 Bar Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD For Time: 300m Partner Run 75 Hang Power Cleans + Handstand Hold 300m Partner Run 75 Kettlebell Swings 24/16 + Deadlift Hold 100/70 300m Partner Run 45 Hang Power Cleans + Handstand Hold 300m Partner Run 45 Kettlebell Swings 24/16 + Deadlift Hold 100/70 Post time to comments.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 300m Run 9 Kettlebell Swings 32/24 12 Chest to Bar Pull Ups 15 Wall Balls Post rounds to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 400m Run 10 Toes to Bar 10 Air Squats 10 Push Press 50/35 Post rounds to comments.
CONTINUE READING